12.2.16

HAPPY BIRTHDAY JOEY STACHE! ENJOY YOUR DAY ! :)

Individual warm-up
300m run/row
10 leg swings
10 PVC good mornings
:30 couch stretch
10 groiners

Group warm-up
High knees x 2
Butt kicks x 2
Side shuffle x 2
Back pedal x 2
10 lunges w/rotation
5 lunge to hamstring stretch
:30 couch stretch

BENCHMARK FRIDAY
"Kelly"
5 rounds
400m run
30 box jumps 24/20
30 wall balls 20/14
*Scale reps and rounds accordingly